Stretching the back of the thighs - harmful or beneficial. Hamstring stretching exercises Short hamstring muscles how to stretch

Strong and elastic muscles back surface The hips protect the lower back from damage and injury when bending forward. Elastic popliteal ligaments will help when performing such difficult asanas, such as Hanumanasana (a pose dedicated to the Monkey God - Hanuman). However, if you try to stretch these muscles by straining them as hard as you can and applying brute force, the effect will likely be the opposite: the muscles will become even stiffer. To achieve their elasticity, you need to learn how to relax these muscles.

The main reason we have such a hard time lengthening our muscles is the contraction reflex. If you overdo it and stretch them too much, they, obeying a reflex, begin to contract, trying to return to their previous familiar state. Help here psychological technique: When releasing muscles from tension, mentally strive to lengthen them, not stretch them. The contraction reflex can be nullified by gradually lengthening the muscles of the back of the thigh. If you pull them too hard and persistently, there will be no point: they will stubbornly resist.

Strength and stretching

While practicing the suggested asanas, try using two techniques to lengthen the hamstrings. The first is aimed at conscious muscle relaxation in asanas. The second, on the contrary, helps to lengthen muscles by consciously contracting them and simultaneously stretching them. This technique is also good because it helps strengthen the muscles and maintain their strength, even if they are already quite elastic. Before you begin the routine, do a few standing poses to warm up your leg muscles and prepare your body and mind for practice.

1. Supta Padangusthasana I – Lying Big Toe Grip

Lie on your back, straighten your legs and press your soles firmly against the wall. With your popliteal area toward the floor, bend your right leg. If your hamstrings are flexible enough, grab your right big toe with your right index, middle, and thumb fingers. If not, place a strap over the ball of your right foot and grab it with your right hand. Place your left palm on your left thigh. Keeping your right knee bent, point the inner edges of both feet away from you and the outer edges toward you. Spread and extend your toes and point them toward you while gently pushing the balls of your toes away from you. It is very important to maintain this footwork in all asanas.

Move the right side of your pelvis toward your feet until both sides are the same distance from the wall. This movement will align the length of the right and left sides. Now you need to straighten your right leg at the knee so as not to feel a clear stretch in the back of the thigh. Slowly straighten your right leg, pointing your foot and upper thigh toward the wall. If you use a belt, the angle between your raised leg and your torso may be obtuse. If you grab your big toe with your hand, do not pull your leg towards you: keep it as close to the wall as the length of your arm allows. Maintain a natural arch in your lower back and roll both hips inward.

As you exhale, gently pull your right foot toward you and stop as soon as you feel a slight, pleasant stretch in the back of your thigh. Stay in this position without bending your knee or lowering your lower back to the floor. Be calm and patient, observing the sensations arising in the back of your thigh and behind the knee until you realize that the feeling of traction has disappeared. (This may take 30 seconds or more.) Then gently pull your leg a little closer to your head until you again feel a pleasant stretch. Stay still, wait for the feeling of traction to dissolve again, and only then continue. Repeat the entire cycle until you reach the limit. Hold the highest possible position for 30 seconds, lower your leg to the floor and repeat the same with your left leg.

2. Parshvottanasana – Lateral Stretch Pose

Stand facing the wall about 30 cm away. Press both palms against the wall at shoulder level and step your left foot back 100–120 cm. Turn your left foot outward about 30 degrees. The heel of your right foot should be in line with the highest point of your left foot. (If this position is difficult to achieve, move your left leg slightly to the left or lift your heel off the floor.) Rotate your pelvis completely toward the wall, then, rotating it at the hip joints, lean forward with a straight back. In this position, your palms will be above shoulder level. Before moving on, align the position of the pelvis: its left and right parts should be located at the same distance from the wall and at the same height from the floor. To achieve an even position, adjust the distance between your feet and move one or both sides of your pelvis back or forward (most people need to point the left side of their pelvis forward). Then roll both thighs inward so that your kneecaps point in the same direction as your toes.

Now proceed to lengthening the muscles using the “contraction-extension” technique. It is best to start active traction immediately. To do this, draw your knees in and tilt your pelvis, lifting your sit bones higher and directing the sides of your pelvis forward and down. If you do not feel a strong stretch, move both feet a few centimeters further from the wall. Once again, adjust the position of your pelvis and raise your sit bones again (keep your arms as high as possible). Repeat this sequence until you feel the back of your right thigh stretch strongly.

The next stage is alternating muscle contraction and relaxation. Press your right foot firmly into the floor. Without bending your knees, continuing to turn your right thigh inward and maintaining the angle of the pelvis, contract the muscles of the back of the thigh for 10 seconds as much as possible (this should reduce the feeling of stretching). Then quickly, but without losing awareness of the action, completely relax the muscles and allow the hamstrings to lengthen. Stay like this for at least 10 seconds. Repeat the contraction and relaxation cycle at least three times. Between cycles, you can move your feet a little further from the wall to increase the intensity of the stretch. For the final cycle, hold the contraction and final extension for 30 seconds. Perform the entire sequence of actions in the other direction.

3. Padangusthasana – Grasping the Big Toes

Stand straight, feet hip-width apart, parallel to each other. Draw your knees in, contracting the muscles at the front of your thighs. Keeping your legs straight, lean forward from your hips so that your pelvis, spine, and head move as one. Firmly grasp your big toes with your index and middle fingers. Press your big toes into the floor and use your fingers to resist the movement (if you can't reach your toes without rounding your back, use a strap under the balls of your feet and grab both ends with your hands).

As you inhale, contract the muscles of the front of your thighs with redoubled force and lift your torso as if you wanted to fully straighten, moving your chest off the floor, until your arms are straight. As you exhale, continue to lift your sternum while pushing your sit bones upward to create a gentle arch in your lower back. Then allow the hamstrings to relax and the abdominal area below the navel to contract. Raise your sternum as high as possible, but do not try to lift your head too much: this creates tension in the neck. Make sure your forehead remains relaxed. The upward movement of the torso should lead to contraction of the muscles of the back of the thighs, similar to what happened in Parshvottanasana. With each inhalation, lift your chest higher to increase the contraction of your thigh muscles; With each exhalation, lift your sit bones higher to deepen your lumbar arch, while consciously relaxing your hamstrings. To finish, take a deep breath, draw your knees in even more, and as you exhale, bend your arms, spreading your elbows to the sides. Lengthen the front and sides of your torso and, with strong hands, pull the top of your head and torso toward the floor while relaxing the muscles in the back of your thighs. Stay in the final pose for 1 minute. To come out of the asana, release your toes, relax your arms, then rise with a straight back.

4. Janu Sirsasana – Head to Knee Pose

Sit with your legs extended in front of you. If you find it difficult to bend over in this position, place one or two folded blankets under your pelvis. Leaving your right leg straight, bend your left at the knee and place your heel as close to your left sit bone as possible, helping yourself with your hands. At the same time, allow the left half of the pelvis to move back - the left ischium will be further than the right. Then, with your hands, turn the thigh flesh outward and lower your knee to the left, to the floor. Using your hands, push your left knee back and pull your heel as close as possible to the junction of your pelvis and inner thigh. Rotate your shin and foot so that your heel points toward the ceiling and your toes point toward your right hip. Make sure your right leg is still well stretched with your kneecap pointing straight up. Place the fingers of your right hand behind you on the floor or blanket, and your left hand on the floor in front of you. As you inhale, push off with your hands and stretch your spine upward. As you exhale, continuing to stretch, direct the left ischium down and back, and the left half of the pelvis forward, towards the right leg. This is a key movement of the pose: it will help to rotate the left lower ribs and chest towards the extended leg. Each time you deepen a bend or twist, start at the pelvis to guide your torso in the direction of the movement.

Now place your left hand on the inside of your left thigh, closer to your groin. As you inhale, strongly rotate your hip outward, direct the left half of your pelvis forward and, twisting to the right, lean towards your right leg. Reach your left hand forward and grab the outside edge of your right foot (if you can't reach, use a strap). Place your right palm on the floor near the outside of your right knee or thigh. Hold your foot or strap firmly, inhale, press your right palm to the floor and lift your torso as if you were about to sit up straight (this movement is similar to the movement in Padangusthasana). As you exhale, press the area under your right knee toward the floor, move your left pelvis forward, create a slight arch in your lower back, and move your left lower ribs simultaneously forward and toward your right leg.

Change the position of your hands: grab the right edge of the foot with your right hand, and the left with your left hand. As you inhale, lift your chest up. As you exhale, bend your elbows and bend your body forward and down toward your right leg. This movement is reminiscent of the final stage of Padangusthasana, when you simultaneously relax the back of the thigh and, using your arms, stretch the front and sides of the torso. Lower your left lower ribs toward the floor until they are level with your right and move your sternum forward toward your right shin, lengthening your belly and allowing your lower abdomen to retract. If the hamstring is flexible enough, grab your left wrist with your right hand behind your foot and turn your left palm away from you. Let the head become an extension of the spine, do not let it rise. If you can easily lower your forehead to your shin, do so, placing it as close to your ankle as possible. Stay in the pose for a minute or more. Then repeat the asana, changing the position of your legs.

5. Crownchasana – Heron Pose

If your knees and hip joints are mobile enough, you can perform full version Crownchasanas, sitting on the floor. But most will need one or two blankets to support their pelvis. Sit down and stretch your legs in front of you. Then bend your left knee and place your shin and instep on the floor (Virasana position, Hero pose). The foot should be located as close to the pelvis as possible, and the toes should point straight back. Press your sit bones into the support and point them back - this movement will create a slight forward tilt of the pelvis. Continuing to stretch upward, interlace your fingers under your right knee and bend it. Then wrap your interlaced fingers around your right foot (if your hamstrings are still tight, place a strap around your foot and grab it with both hands). As you exhale, maintaining spine extension, lift your foot off the floor and carefully straighten your leg. Do not pull the foot towards you - on the contrary, move it away from the body so that the stretching of the muscles of the back of the thigh is gentle. Roll your right thigh slightly inward and continue to point your sit bones down and back and the head of your femur toward the floor. Actively push the inner edge of your foot and the ball of your big toe away from you, and pull the outer edge of your foot towards you.

Now try using the relaxation technique as in Supta Padangusthasana. Keeping your right leg absolutely straight, hold in this position until the feeling of gentle stretching goes away. Then, as you exhale, pull your foot a little closer to you until the feeling of slight stretching reappears. Repeat this process several times. It is very important to bring your foot closer to you only if you feel relaxation in the back of your thigh. Work this way until you reach your natural limit. Hold in the final position for a minute. Breathe calmly, making sure your stomach remains soft and your chest open. Repeat the pose, changing the position of your legs. After bending, do some gentle twists, such as Bharadvajasana I (a pose dedicated to Bharadvaja), and passive backbends with support, such as Supta Virasana on a bolster (Reclining Hero Pose). Finally, relax in Shavasana (Dead Man's Pose).

Even if the muscles of the back of the thigh are your most problematic area, you should not devote the entire session to stretching them. The practice should be balanced: one should not forget about backbends, which will strengthen and stretch the muscles of the front of the thigh, and asanas with wide legs (for example, Upavistha Konasana and its variations), which help to lengthen the inner thigh. The paradox is that as soon as you stop trying to achieve results quickly, your hamstrings will relax and allow you to move on. Be patient, stay in the present, and then the movements that you previously considered ordinary stretching will become yoga for you.

Effect

Relieves muscle tension.

Increases freedom of movement.

Helps avoid lower back problems.

Contraindications

Injuries of the lumbar and sacral spine.

Injuries to the muscles and ligaments of the posterior thigh.

Pain in the area of the sit bones or just below.

Sacroiliac joint injuries.

Knee injuries (for Janu Sirsasana).

Pregnancy.

Photo: ashleygalvinyoga/instagram.com

Every representative of the fairer sex dreams of slender legs. It is this part of the female body that has long become an object of admiration for men.

Having set ourselves the goal of creating the legs of our dreams and flaunting ourselves in short skirts, each of us runs to the nearest fitness club and throws ourselves headlong into all kinds of workouts, wherever the words “legs”, “hips”, “buttocks” are mentioned. Most often, similar words in names are found in strength training. Women and girls enthusiastically begin to perform all kinds of squats, lunges and swings, expecting lightning-fast results. But, not receiving them, they quickly become disappointed. “What is the mistake?” you ask. Any experienced instructor will tell you what you need A complex approach. In addition to pumping, you need to get acquainted with stretching. Stretching, or stretching in simple terms, is a series of exercises that strengthen the body and develop mobility in the joints. It is stretching exercises that significantly affect the improvement of muscle shape. I think that now every representative of the fair sex will be able to answer the question that has arisen and achieve amazing results.

So, we figured out why it is necessary to perform exercises to stretch the leg muscles. Now all that remains is to study some of them.

We will focus on static stretching. These are very slow movements, during which certain poses are taken, and the practitioner remains in the chosen position from 30 seconds to one minute. This type of stretching is considered the most effective.

Anterior thigh stretching exercise

Initial position: we stand up straight, lower our shoulders down in a circular motion, reach with our shoulder blades simultaneously towards the spine and tailbone, and stretch our crown towards the ceiling. Make sure that you do not arch in the lumbar region. Place your feet together.

Bend your right leg at the knee and grab your foot with your right hand. Pull your foot toward your buttocks, making sure your knee points straight down. Stay in this position for 30 seconds to a minute.

Repeat the same on the other leg.

Helpful advice: To make it easier for you to maintain balance, move the arm opposite to the bent leg to the side, straighten your head and look at one point.

Hamstring stretch exercise

Initial position: stand up straight, legs together, back straight, stretch the top of your head towards the ceiling.

Starting from the head, slowly lower down vertebra by vertebra. We take ourselves by the back surface with our hands and pull our torso towards our legs. Make sure you don't bend your knees.

Helpful advice: Close your eyes and try to relax completely.

Exercise to stretch the calf muscles

Initial position: We stand opposite the wall, raise our arms slightly above chest level, and rest against the wall.

The left leg remains motionless, but slightly bent at the knee. We move our right leg straight back, trying to place the foot completely on the floor so that you feel a stretch in the calves. Stay in this position for 30 seconds to 1 minute. Repeat the same on the other leg.

Helpful advice: in order to feel the maximum, the leg must be moved as far as possible.

Exercise for stretching the inner thighs

Initial position: Sitting on the floor, spread your legs straight out to the sides as far as possible. Straighten your back, stretch the top of your head towards the ceiling.

Slowly lower your torso down, stretch your chest forward. Stay in this position for 30 seconds to 1 minute.

Helpful advice: Make sure that during the exercise your back remains as straight as possible and your legs do not bend at the knees.

Exercise to stretch the outer thighs

Initial position: Lie on your back and bend your left knee, placing your foot on the floor.

Pull your right knee to your chest and clasp your shin with your hands. Place your right heel on your left thigh. Grab your left leg under the knee with both hands and pull it towards you. Stay in this position for 30 seconds to 1 minute.

Helpful advice: When performing the exercise, keep your back firmly pressed to the floor and pull your foot towards you.

And a few more useful tips lastly. Before you start stretching, be sure to warm up your muscles thoroughly. Spend 5-10 minutes warming up. This could be walking, running in place, jumping, etc. Perform all movements smoothly. Before performing the exercise, take a deep breath, and as you exhale, stretch the muscles a little more. The most important thing is to enjoy the activities, then they will definitely benefit you. And remember, regularity is the key to success!

Chest stretching exercise (1)

This exercise is aimed at stretching the chest muscles. In a standing position, extend your arms in front of you parallel to the floor, then slowly move your straight arms behind your back. Lock and hold this position for 10 seconds, then lower your arms. (Repeat the exercise 2 times).

Upper back stretching exercise (2)

This exercise is aimed at stretching the muscles of the upper back. Without bending your knees, extend both arms straight out in front of you and stretch as far forward as possible. Lock and hold this position for 10 seconds, relax. (Repeat the exercise 2 times).

Stretching exercise for the muscles of the back of both arms (3)

This exercise is aimed at stretching the muscles. Grab your right elbow with your left hand (or vice versa), then bring your hands in this grip behind your head and press back on your elbow until you feel the muscles in the area stretch. Lock and hold this position for 10 seconds, then lower your arms. (Repeat the exercise 2 times).

Calf stretching exercise (4)

This exercise is aimed at stretching the calves. In a standing position, place your left (or right) leg in front of you, lean your body forward and, resting your hands on your protruding leg, stretch forward until you feel the calf muscles stretch. Lock and hold this position for 10 seconds, relax. (Repeat the exercise 2 times).

Hamstring stretch (5)

This exercise is aimed at stretching the muscles of the back of the thigh. Lie on your back and press the knee of your right (or left) leg toward your chest. You should feel the muscles in the back of your thigh stretch. If this doesn't happen, press your knee closer. Lock and hold this position for 10 seconds, relax. (Repeat the exercise 2 times).

Hamstring stretch exercise (6)

This exercise is also aimed at stretching the muscles of the back of the thigh. While standing, place your right (or left) leg straight on the step and lean forward until you feel the muscles in the back of your thigh stretch. Lock and hold this position for 10 seconds, relax. (Repeat the exercise 2 times).

Anterior thigh stretching exercise (7)

Attention!

This exercise is aimed at stretching the muscles of the front of the thigh. Grab the foot of your right (or left) leg and move it back. In this case, the knees should be kept together, and the leg being developed should be pulled up. Lock and hold this position for 10 seconds, relax. (Repeat the exercise 2 times).

Front Thigh Stretch Exercise (8)

This exercise is also aimed at stretching the muscles of the front of the thigh. Take a lying position on your stomach, grab your right (or left) leg and hold in this position for 10 seconds, relax. (Repeat the exercise 2 times).

Exercising the outer thigh muscles (9)

This exercise is aimed at stretching the muscles of the outer thigh. Take a lying position on your back, lift your right (or left) leg and grab the foot of the other leg behind the knee and pull it to the side. Lock and hold this position for 10 seconds, relax. (Repeat the exercise 2 times).

Stretching exercise for the muscles of the inner thighs (groin area) (10)

This exercise is aimed at stretching the muscles of the inner thighs (groin area). Standing position, legs wider than shoulder-width apart. To stretch the muscles of the inner thigh of your right leg, bend the knee of your left leg, with your left foot pointing forward and your right foot pointing to the side. While performing the exercise, keep your back straight and do not bend your right leg at the knee.

Stretching exercise for the muscles of the inner thigh (groin area) (12)

This exercise is also aimed at stretching the muscles of the inner thigh (groin area). Take a lying position on your back, bring your heels together, bringing your knees bent towards your groin, while leaning on your elbows and leaning as close as possible towards your knees. Lock and hold this position for 10 seconds, relax. (Repeat the exercise 2 times).

(12)

This exercise is aimed at stretching the muscles of the lumbar area. Lie on your back, bend your knees and tilt your legs to the right, then to the left. Repeat the exercise 10 times.

Lumbar muscle stretching exercise 13

This exercise is also aimed at stretching the muscles of the lumbar area. Lie on your back, pull your knees to your chest and grab your knees with your hands. Lock and hold this position for 10 seconds, relax. (Repeat the exercise 2 times).

Lumbar muscle stretching exercise (14)

This exercise is also aimed at stretching the muscles of the lumbar area. Take a lying position on your back, pull the knee of your right (or left) leg towards your chest. Lock and hold this position for 10 seconds, relax. (Repeat the exercise 2 times).

Trunk muscle stretching exercise (15)

This exercise is aimed at stretching the muscles of the torso. Take a sitting position, lean on the palm of your right (or left) hand. Place your left leg bent at the knee on the thigh of your right leg. In this case, turn the body in the opposite direction (to the left). Lock and hold this position for 10 seconds, relax. (Repeat the exercise 2 times).

Source: http://site/volk.by/15-uprazhneniy-dlya-rastyazhki

Exercises for firm thighs

Hello! I found something about caviar, but it’s not the same. To me exercises for hips wouldn't hurt to make your hips firmer! Please advise what to do to prevent flabby thighs. Lena.

Hamstring stretch

Hamstring stretch - medium difficulty.

Performance

Initial position. Lie on your back, then lift your head and shoulder blades off the mat, as if doing a crunch. Lift one straight leg up and clasp it with your palms at the ankle. Raise your other leg slightly so that your lower back maintains firm contact with the mat. Both legs are fully straightened at the knees, toes slightly pointed out.
Exhalation. Pull your stomach in a little more and pull your upper leg towards your forehead with your hands in two successive movements that occur simultaneously with two active exhalation impulses.
Inhale. Without bending your knees, change their position and move your hands to the other leg.
Exhalation. Bring your other leg toward your forehead, maintaining the same breathing pattern as in the previous movement. Repeat the hamstring stretch 10 times (5 times with each leg), alternating the position of your legs as you inhale and stretching the muscles as you exhale, then return to the starting position.

Main working muscles

Muscles that flex the spine: rectus abdominis, external oblique, internal oblique.

Muscles that flex the leg at the hip joint: iliopsoas muscle, rectus femoris muscle, tensor fascia lata, pectineus muscle.

Accessory muscles

Abdominal muscles that stabilize the spine: Transverse abdominis muscle.

Muscles that extend the leg at the hip joint: large gluteal muscle, posterior thigh muscle group.

Muscles that extend the leg at the knee joint: quadriceps femoris muscle.

Muscles that perform plantar flexion of the foot at the ankle joint: gastrocnemius muscle, soleus muscle.

Muscles that flex the arm at the shoulder joint: anterior bundle of the deltoid muscle, pectoralis major muscle (clavicular bundle).

In Phase 1 of the hamstring stretch, draw your stomach in strongly and contract your abdominal muscles isometrically to keep your upper torso suspended, maintain a stable pelvis, and keep your lower back and sacrum firmly in contact with the mat throughout the exercise and especially as you change leg positions.
Keeping your core stable, fully straighten both legs. They should form straight lines due to the work of the muscles that extend the leg at the knee joint and perform plantar flexion of the foot at the ankle joint.
At the beginning of Phase 3 of the hamstring stretch, as you change leg positions, use your hip flexors to lift your lower leg and your hip extensors to lower your upper leg. When the top leg goes beyond the vertical line, the hip flexors must prevent it from falling due to gravity.
In Phase 4, focus on keeping your bottom leg at a constant height off the mat while your top leg is pulled toward your head. This movement dynamically stretches the hamstrings. The upper leg is pulled up by the muscles that flex the arm at the shoulder joint. At the same time, the elbows are spread to the sides.
Try to maintain a neutral position of your shoulder blades, without spreading them out to the sides or lifting them.
Mental image. Imagine your legs moving like scissors. The movement should only occur at the hip joint.

Read also: Basic yoga exercises for beginners

Notes

The hamstring stretch is very similar to the single leg stretch. The only difference is that in in this case both legs are straightened.

By pulling your extended upper leg towards your chest, you dynamically stretch the hamstring muscle group, which is often tight.

When lowering your leg, you have to tighten your abdominal muscles more in order to maintain a stable position of the pelvis and lumbar region spine.

Modifications

If the hamstring muscles are very tight, you can place your hands closer to the thigh or slightly bend your knee, pulling it towards your head.

Option

The hamstring stretch can also be performed with your bottom leg on a mat. This limits the posterior tilt of the pelvis and provides better stretching of the posterior thigh muscles.

Source: http://site/sportklas.ru/view_articles.php?id=281&style=pilates

Stretching - exercises for stretching muscles

Stretching can become a core part of your training regimen. Stretching helps increase flexibility and range of motion of joints.

Before you begin stretching, you need to warm up—five to ten minutes of light activity. It's even better if you stretch after your workout.

Stretching should be gentle. Don't make sudden movements.

If you feel pain, you are stretching too hard.

Hold the stretch position for about 30 seconds, then do the same on the other side.

If you have a problem area, or stretching helps relieve pain or discomfort, you can repeat the stretch in that area. If you have any medical conditions or injuries, talk to your doctor or fitness instructor about what kind of stretching is right for you.

Calf muscles

The calf muscles are located along the back of the lower leg. To stretch your calf muscles:

Stand at arm's length from a wall or stable fitness equipment.
Place your right foot behind your left foot.
Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor.
Keep your back straight and your hips pointing forward. Do not point your feet in or out.
Switch legs and repeat the exercises.
To deepen the stretch, bend your right knee slightly while leaning your left leg forward.

Biceps hamstrings

The biceps femoris runs along the back of the thigh. To stretch your hamstrings:

Lie on the floor near the outside corner of a wall or doorway.
Raise your left leg and place your left heel on the wall. Keep your left knee slightly bent.
Gently straighten your left leg until you feel a stretch in the back of your left thigh.
Stay in this position for 30 seconds.
Swap your legs and repeat the exercise.

As your flexibility increases, stretch further, gradually moving closer to the wall or doorway.

Quadriceps

The quadriceps femoris muscle, or quadriceps, occupies the front surface of the thigh. Quadriceps stretching exercise:

Stand next to a wall or a stable piece of exercise equipment for support.
Place your hand around your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh.
Tighten your abdominal muscles to prevent your belly from sticking out, and keep your knees close to each other.
Stay in this position for 30 seconds.

Switch legs and repeat the exercise.

Hip flexor muscles

The hip flexors, which allow you to lift your knees and bend at the waist, are located at the top of your thighs, just under your hip bones. Hip flexor stretching exercise:

Kneel on your right knee with a folded towel under your kneecap.
Place your left leg in front of you with your knee bent and place your left hand on your left leg for stability.
Put right hand on the right thigh so as not to bend at the waist. Keep your back straight and tighten your abdominal muscles.
Bend forward, transferring your body weight to your right leg. You will feel a stretch in your right hip area.
Stay in this position for 30 seconds.

Iliotibial tract

The iliotibial tract is a piece of muscle tissue that runs along the outer surface of the thigh to the knee. Exercise for stretching the iliotibial tract:

Stand near a wall or stable machine to provide yourself with support.
Cross your legs so that your left leg is in front of your right, at the ankles.
Extend your left arm above your head, stretch to the right side. You will feel a stretch in your left thigh.
Stay in this position for 30 seconds.

Lower back

Stretching from the knee to the chest engages the muscles of the lower back. Do not perform this stretch if you have osteoporosis because it may increase your risk of vertebral compression fractures.

How to do this stretch:

Lie on your back on a flat, hard surface with your heels on the floor.
Gently pull one knee toward your chest until you feel a stretch in your lower back.
Pull your knee as close to your chest as possible while still being comfortable.
Keep your other leg relaxed and in a comfortable position. You can bend your knee, or extend your leg.
Hold this position for 30 seconds.
Switch legs and repeat the exercise.

Back of the shoulders

If the backs of your shoulders are tight, you may develop problems with your rotator cuff muscles, especially if you play golf or play sports such as tennis or baseball. Exercise for shoulder flexibility:

Extend your left arm perpendicular to your body, hold it with your right hand, above or below your elbow.
Stay in this position for 30 seconds.
Repeat this exercise on the other side.

Stretching the muscles of the front of the thigh: general rules

Any stretching of the rear and anterior muscles requires compliance with the rules, first of all, so as not to damage your health, and secondly, so that the achieved result is maintained for a long time.

Classes are conducted systematically. The number of classes should not decrease.

You will need to learn how to properly relax your leg muscles, otherwise you may end up with chronic fatigue syndrome.

Consider going for a run as a great way to exercise. You need to run at a normal pace, jumping from foot to foot with swinging movements. You can warm up by jumping in place, on one leg or both.

Warming up the leg muscles before stretching will prepare the ligaments for the exercise.

The minimum time spent in a stretching pose is 10 seconds, gradually increase to 60. Stretching for less time will not give results.

To achieve success when stretching, you need to breathe deeply. You can't hold your breath!

Remember, muscle stretching is not supposed to be painful. Some discomfort is acceptable, especially during initial stages, but not pain.

Good muscle stretching is the result of many years of work on the body. You will need to have a considerable amount of patience to engage in this type of activity.

The benefits of exercise are obvious: the effects of stress are prevented, weight is normalized, the cardiovascular system begins to function normally, and the body’s overall resistance is developed.

Training is gradually becoming a part of life. Stimulate your own interest by doing family or group activities.

Stretching while standing on one leg

To perform this type of stretching you will need:

During the exercise, the muscles of the back, gluteal, and sometimes the back and front muscles of the thigh are strongly worked out in a comprehensive manner.

Consider the following points:

To achieve maximum stretching, try to keep your back straight during the exercise, make sure that your legs do not bend, and your pelvic bone does not lean forward.
If you choose a higher support, the stretching of the muscle group in question will significantly increase. You will also be able to feel the stretching of individual back and front muscles on your left leg.

The classic version of stretching the anterior thigh muscles is done while standing:

When performing the exercise, you will need to straighten your chest, shoulders and align your body parts.

Lunge Stretch

Relies:

Take the appropriate position in which the left leg takes a forward position.
Bend your left leg at a right angle. The knee and ankle joints conditionally create a straight line.
To balance your torso during the exercise, you need to grab a support (for example, a chair) or your left knee.
The pelvic bone moves forward so that the knee moves further than the ankle joint; the heel cannot be lifted off the floor.

The exercise will allow you to work the anterior gluteal and individual posterior and anterior femoral muscles of the legs, lower leg, and lumbar region.

During the exercise, movements should be done smoothly, without jerking or sudden movements! Make sure that your left knee remains pointed forward and your right knee is off the floor.

If you want to stretch further, when your pelvis reaches the front point, you should arch your back.

Stretching while lying down

The exercise is performed according to the algorithm:

Lie on your right side.
Bend your left leg as much as possible, bring your heel to your buttocks a short distance.
Take the foot, pull it closer to the buttocks, while simultaneously moving the pelvis forward. Don't try to touch your heel to your buttocks. As in the previous exercise, be careful. Pull the foot slowly to avoid injury to muscles and joints. During the exercise, focus on stretching the back and front muscles of the thigh, not on bending your leg to the maximum.

Thanks to the exercise, the gluteal, lumbar and femoral muscles of the legs are stretched.

If your hip muscles are weak, you may experience poor hip movement. In turn, this can lead to pain in the hips, knees and back...

During a typical workout, many people neglect exercises that focus on building hip strength.

However, this is extremely important as weak hip muscles can cause a cascade of negative changes in your mobility. If your hip muscles are weak, you may experience poor hip movement.

In turn, this can lead to pain in the hips, knees and back.

How to Relax Tight Thigh Muscles

There are several primary muscles in your hips that deserve strengthening. Yours gluteus maximus muscle(which is located on the back of the thigh or buttocks) and gluteus medius muscle, which is the main muscle on the side of your thigh, are two of them.

You should also pay attention to the flexing parts of the hip - rectus femoris and iliopsoas muscles, especially if you sit at a desk for long hours.

Sitting for long periods of time can cause your hip flexors to become shortened and tight, leading to posture problems and back pain. Additionally, weak hip flexors can contribute to foot, ankle, and knee injuries.

Sitting is a major culprit in hip tension. because the muscles rarely stretch (although they can also become tight from exercise).

To stretch and strengthen your thigh muscles, try this exercise, created by Suzanne Bowen, creator of BarreAmped, an internationally trained barre technique selected by Fitness Magazine and Natural Health Magazine best workout in this technique in 2015-16.

You will need a chair or kitchen table for support. Start in a kneeling lunge position with your right leg in front and your left leg bent at the knee at a 90-degree angle. Your left knee should be a few inches below your left hip.

1. Shift your weight a few inches onto your right leg until you feel a slight stretch in the opposite thigh.

If you have very tight hips, you may not be able to do more. (Protect your front knee by making sure it doesn't extend beyond your toes.) For a more advanced stretch, straighten your left leg behind you and then shift your weight forward.

Keep your back straight and lean forward a few inches from your hips and feel the stretch in your right hamstring.

Hold each position for two to five deep breaths, then switch sides.

8 More Stretches for Tight Hips

1. Happy child (opens hips)

Start lying on your back. Bend both knees and hold the outer edges of your bent legs with your hands. Keep your hands on outside legs
Gently use your upper body to apply even pressure on your knees to the floor below your armpits. Try not to tense your shoulders or chest, but keep everything relaxed.
Stay in this position for five deep breaths.

2. Extended wide squat (stretches both hips at the same time)

Place your feet slightly wider than your hips. Bend your knees and lower your hips down toward the ground. If your heels don't touch the ground, roll up a towel or mat and place it under your heels for support.
Bring your palms together at the center of your heart and press your elbows tightly to your knees. This will help open up your hips even more.
After five breaths, release your hands to the floor and away from your legs to increase the stretch in your hips and lower back. Wait five more breaths.

3. Open Lizard (for hip flexors and outer thighs)

Get into a lunge position with your right knee forward. Lower your left knee to the floor and place your hands on the ground under your shoulders.
Slowly lower your right knee to the right so that you are resting on the outside of your right bent leg. Keep your arms straight while pressing your chest forward to increase the stretch.
Hold this for five breaths and then repeat on the left side.

4. Wide-legged split (stretches hips, hamstrings, and inner thighs)

From a wide squat, place your hands on the floor in front of you and position your feet apart, making sure your heels are wider than your toes. Keep the soles of your feet on the ground to protect your knees.
As your hips drop, you can support yourself on your forearms and then move down to your shoulders. If your shoulders are on the ground, turn your head to the side and rest your cheek on the ground so you don't bruise your chin.
Stay in this position for five deep breaths, then bring your legs together.

5. Butterfly (stretches both thighs at once)

Sit on the ground, bend both knees and bring your legs together. Using your hands, open your legs like a book. Use your leg muscles to press your knees toward the floor.
Stretch your spine, pull your navel in. Relax your shoulders and look straight ahead or down to your feet. Stay in this position for five breaths, and then slowly lean forward, extending your torso towards your legs. Remember to try to keep your back straight.
Place your hands on your legs, pressing down on your knees with your hands, or if you want to stretch them further, extend your arms out in front of you. Stay in this position for another five breaths.

6. Head to Knee (for hips and hamstrings)

Sit on the ground with your legs extended in front of you. Bend your right knee and bring your foot toward the inside of your left thigh.
Sitting with a straight spine, reach with both hands to your left leg and place your torso on top of your left thigh. If you can't reach your feet, place your hands on your shins or knees. Try not to arch your back.
Stay in this position for at least five breaths, without pulling your shoulders toward your ears. Then do the other side.

7. Dove (opens knees one at a time)

Sit with your right knee bent and your left leg extended behind you. Pull your right heel toward your left hip, or if your hips are more open, slowly move your right leg away from you.
Make sure your left hip is always pointing down toward the mat. If it starts to open towards the ceiling, bring your right leg back towards your body.
Stay in this position with your hands on your right thigh or both thighs, or walk your hands in front of you, allowing your torso to rest on your right knee. Hold this position, breathing for any areas of tension for at least five breaths.
Repeat this pose with your left knee bent.

8. Double Pigeon (intense stretch for your glutes)

Sit on the floor with your legs straight out in front of you. Bend your left knee and place your knee, shin and leg on the floor so that they are parallel to your pelvis. Bend your right knee and place it on top so that your knees, shins and ankles are stacked. You'll know you're doing it right when you look down and see your legs forming a little triangle.
You may find that your top knee is raised high towards the ceiling. It's okay, it just means your hips are tight, so stay where you are and breathe.
To make this pose more intense, place your hands in front of your shins and extend them forward as far as you can, pressing your chest toward your legs.
Stay in this position for five breaths, slowly release, and then switch legs so your left knee is on top.

Hip Exercises Can Reduce Knee Pain

Pain in any part of your body may be due to problems occurring elsewhere. If you have knee pain, the problem may start in your hips.

For example, spinal pain syndrome (PFP), which is common among runners, occurs when the hip bone begins to touch the kneecap while running.

According to experimental research, this type of pain can be reduced or even eliminated simply by strengthening the hips. Participants took part in a hip strengthening program performed twice a week for six weeks with a significant reduction in pain levels.

Stretches to Relieve Iliotibial Tract (IT) Syndrome

Your IT runs along your leg and attaches to your hips and just below and outside your knee. This helps stabilize the knee joint during movement.

One of the most common sports injuries, especially among runners, is IT syndrome, which occurs when this ligament becomes tight and/or inflamed.

Tight muscles in the hips can be a major factor.

When your IT is tight, almost any movement of your knee can become painful as the IT interferes with the alignment of your knee.

Stretches that may help prevent this condition include:

Crossed Leg Stretch: standing on the floor, cross your legs. Bend forward at the waist and press your left thumb into the floor, twist your body slightly to the left while keeping your hands on your right leg.

If done correctly, you will feel your IT stretch on the outside of your right leg. Hold the stretch for a moment, then turn your legs out and repeat on the other side.

Wall stretch: Move arm's length away from the wall. Step forward with your left foot and back with your right. Bend your left knee, pressing into your right heel. Hold for 20-30 seconds, then switch legs.

If you are older, increasing range of motion in your hips is critical

In older adults, decreased hip mobility is a leading cause of falls, making regular hip exercises important for maintaining independence and health.

The exercises below will help strengthen your hips and improve flexibility—even for people with hip osteoarthritis.

Flexibility exercises for the hips

Holding one knee

Lying on your back, grab your right knee and pull it toward your chest until you feel a stretch. Hold for 20 seconds. Repeat on the left side.

Circumference of both knees

Lying on your back, take both knees and pull them towards your chest. Hold for 20 seconds.

“Cobra Pose”

Lie face down on the floor with your arms parallel to your shoulders. Straighten your arms, lifting your upper torso off the floor. Your lower back should be arched, with your pelvis in contact with the floor. Hold for 20 seconds, then lower down

Hip abduction/adduction stretch

Lying on your back, lift one knee toward your chest. Hold your knee with both hands and move your knee from one side to the other for 20 seconds. Repeat on the other side.

External rotation of the hip

Lying on your back, pull your right knee toward your chest. Place your right hand on your knee and your left hand on your ankle. Gently pull your right ankle towards your head. Hold for 30 seconds, then repeat on your left leg.

Hip internal rotation

Lying face down, bend your knees 90 degrees and let your legs fall outward. Hold for 30 seconds.

Strengthening exercises for the hips

"Clam"

Lie on your side with your feet together and knees slightly bent. Raise your top knee as far as you can, then lower it back. Repeat 15 times, then switch to the other side.

Bridge

Lying on your back with your feet on the floor, lift your hips toward the ceiling. Pause for a few seconds before lowering yourself. Repeat five times.

Support on your knees

Lie on your side with your feet together and knees slightly bent. Raise your top knee and leg. Keeping your knee raised, rotate your leg up and down. Repeat 15 times, then switch to the other side.

Heel support

Lie on your side with your feet together and knees slightly bent. Raise your top knee and leg. Keep your leg stationary in the air and rotate your knee up and down. Repeat 15 times, then switch to the other side. published .

Dr. Joseph Mercola

If you have any questions, please ask